UL × PPL · CALISTHENICS

WORKOUT
ROUTINE

Recomp focus · Wall-mounted bar · Rings · Dumbbells · Bands · Jump rope

U
UPPER
Monday
Chest · Back · Shoulders · Arms
~55 min
L
LOWER
Tuesday
Quads · Hamstrings · Glutes · Calves
~60 min
P
PUSH
Wednesday
Shoulders · Chest · Triceps
~55 min
P
PULL
Thursday
Back · Biceps · Forearms
~60 min
L
LEGS
Friday
Power · Plyometrics · Strength
~60 min
Equipment
Wall-mounted pull-up bar
Gymnastic rings
Dumbbells (5–30 lb)
Resistance bands
Jump rope
Goals
Recomp — lose fat, build muscle
Increase vertical jump
Front lever
Muscle up
Backflip
Post-workout mobility
Wrist circles
Prayer stretch
Reverse prayer
Cross body stretch
Doorway chest opener
Thread the needle
Sunday — rest
Bridge hold — 3 × 20–30 sec
Hip flexor stretch — couch stretch
Hamstring stretch
Sauna 30–45 min (optional)
Hot tub 20–30 min (optional)